4 Gluten-Free Whole Grains to Enjoy

March 30, 2014

by Cathe Friedrich

A small percentage of the population has to avoid all gluten because they have celiac disease. It’s now recognized that there’s another group of people who are gluten sensitive, meaning they have unpleasant symptoms when they consume gluten yet don’t have the intestinal damage that characterizes celiac disease. In either case, it’s still important to get enough dietary fiber. That can be a problem for some people who go gluten-free. What are your options? Whole grains, along with fruits and vegetables, are the best sources of fiber but choose wisely if you’re avoiding gluten. The good news? You can still enjoy gluten-free whole grain options like these:

Quinoa

Quinoa is not really a grain – but a seed. Even so, there are lots of reasons to love this seed/whole grain that originates from the mountains of Peru. For one, it’s a complete source of protein with almost double the fiber of other whole grains. At one time there were questions about whether quinoa is safe for people with celiac disease due to the risk of cross-contamination, but a recent U.K. study found it to be safe. To avoid the risk of gluten contamination, choose quinoa labeled gluten-free on the package. Don’t buy it from bulk bins.

How can you enjoy quinoa? It makes a tasty hot breakfast cereal when you cook it overnight in a slow cooker. Add fresh berries and chopped nuts in the morning and you’re ready to eat a fast and filling breakfast that’s high in fiber and protein. It’s also a high-fiber substitute for rice in dishes. How about a toasted quinoa salad made with quinoa, chopped veggies and sprinkled with nuts? Toast quinoa by heating it in a skillet, stirring it constantly until it begins to crackle. Quinoa is as versatile as rice and better for you.

Amaranth

Like quinoa, amaranth is really a seed. It’s still classified as an ancient grain, one that exists in its unaltered state, unmarred by mass production, mass breeding, and genetic modification. How many foods can you say that about? Amaranth is gluten-free and a good source of iron. One bowl supplies about a third of the day’s requirement. It’s also a good source of calcium, better than most grains.

Amaranth is one of the best “whole grain” sources of protein and contains the amino acid lysine, one that most whole grains lack. It’s also a source of bioactive peptides that, based on animal research, helps to lower blood pressure and phytosterols that help to lower cholesterol. Good for your heart! Be sure to cook it with a lot of water, about six cups for every cup of amaranth.

Like quinoa, you can enjoy amaranth as a gluten-free breakfast cereal or pop it like popcorn. You can also add it to baked goods like quick bread and muffins.

Millet

Millet is thought to be the oldest grain of all. It comes in several colors (red, yellow, gray and white) and is rich in antioxidants. It’s also a good source of magnesium, a mineral that your body uses to run hundreds of cellular reactions. Magnesium is especially important for heart health.

Millet makes a satisfying and filling hot breakfast cereal and a tasty pilaf. You can use it to liven up soups and stews or pop it like corn and munch on it as a gluten-free snack. Bring out tits flavor by toasting it in a pan before cooking it.

Buckwheat

Buckwheat is another “pseudo grain” that’s really a seed. You’re probably already familiar with buckwheat pancakes but that’s not the only way to enjoy this gluten-free “grain.” Use buckwheat flour as an alternative to gluten-containing flour when you’re baking. You can also use it as a substitute for cornstarch when baking gluten-free bread. Love tabouli but can’t have wheat or gluten? Use buckwheat grouts to make gluten and wheat-free tabouli.

Why buckwheat? Buckwheat contains a compound called rutin that may help with blood pressure control. It’s also has a low glycemic index, meaning it’s slowly absorbed and is unlikely to cause blood sugar spikes. In addition, buckwheat contains more fiber than oatmeal and prebiotics that probiotic bacteria feed on. Therefore, it encourages the growth of “friendly” gut bacteria that keep your intestines healthy. It’s also a good source of iron, magnesium, and calcium.

The Bottom Line?

Going gluten-free doesn’t mean you have to give up all grains. Try these gluten-free grains and pseudo grains instead. They’re fiber-rich and satisfying.

References:

Food Navigator-USA.com. “Quinoa Safe for Celiacs, UK Study Says”

Whole Grains Council “Health Benefits of Amaranth”

Whole Grain Council. “Buckwheat Health Benefits”